Oats vs Roti

Per 100 g, Oats has 375 kcal and 13.8 g protein, while Roti has 180 kcal and 6.8 g protein.

Oats

375
kcal per 100 g
13.8 g protein

Roti

180
kcal per 100 g
6.8 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Oats Roti Difference
Calories Fewer calories for the same weight 375 kcal 180 kcal better 52%
Protein More protein helps with fullness and muscle 13.8 g better 6.8 g 51%
Carbs Lower carbs suits low-carb and diabetic diets 67.5 g 37.5 g better 44%
Fat Lower fat means lower calorie density 6.3 g 1 g better 84%
Fiber More fibre improves fullness and digestion 10 g better 5 g 50%
Sugar Less sugar means a gentler blood-sugar response 2.5 g 0.8 g better 68%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Roti

Roti is the lighter choice at 180 kcal per 100 g against 375 for Oats — about 52% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Oats

Oats is the stronger protein source, with 13.8 g per 100 g against 6.8 g for Roti. To match that from Roti you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Roti is more efficient per calorie (3.8 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Oats vs Roti — common questions

Oats has more calories — about 375 kcal per 100 g compared with 180 kcal for Roti.

Oats has more protein — 13.8 g per 100 g against 6.8 g for Roti.

Roti is the lighter choice at 180 kcal per 100 g against 375 for Oats — about 52% fewer calories for the same weight on your plate. That does not make Oats a bad food; it means the portion has to be smaller to fit the same calorie budget.

Oats is the stronger protein source, with 13.8 g per 100 g against 6.8 g for Roti. To match that from Roti you would have to eat roughly 2 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Roti is more efficient per calorie (3.8 g of protein per 100 kcal against 3.7 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 555 kcal and 20.6 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Roti has the edge, mainly on calorie density. Per 100 g, Oats has 375 kcal and 13.8 g protein, while Roti has 180 kcal and 6.8 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Oats nutrition & serving sizes
Full Roti nutrition & serving sizes

Other comparisons

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.